Six Pack Abs Training For Your Body Fat Percentage

No matter where you are at right now in your fitness, the goal of getting six-pack abs is possible for you. No matter is you are currently sitting at 30-40% body fat or 15-20% body fat. It is possible.

As you will see in just a second, achieving six-pack abs takes hard work, focus, and dedication. However, it is not as complicated as you may think.

The key to each phase below can be summed up into three words:

Consistency

Implementation

Sticktoitiveness

If you can do those three things, you will be well on your way to achieving the body you have always wanted. Let’s dive in:

Phase One: 30-40% Body Fat

If you are sitting in this range, know that your goal should NOT be on getting six-pack abs… At first. Rather it should be on getting healthy.

Sure, a longer term goal can be to see your abs. In fact, I challenge you to make that a goal. But first, let’s focus on these three aspects:

1. Nutrition must be 90-95% of your focus.

Your goal here is to change your eating habits and make eating healthy are part of your life. No more fast food or large desserts or tons of cheat meals.You need to make an effort to eat lots of healthy proteins, good fats, and vegetables. Those are your main food groups for right now.

Once you feel comfortable and the initial soreness is gone, start extending your workouts to 20-25 minutes.

Keep in mind, your goal is to get stronger and in better cardio shape during your workouts so be sure you are constantly progressing.

3. Supplements.

You do not need supplements at this stage because you MUST first focus on your nutrition. Often times, taking supplements this early results in poorer food choices because you will start to think, “Oh it’s OK to eat that because I took my fat burner this morning.”

No, stay away from the supplements. Let your fat burning come from the foods you eat and the workouts you do.

Phase Two: 20-30% Body Fat

This is a very common spot for a lot of people. And like phase one, much of the steps are very much the same:

1. Your focus should still be on nutrition.

Just like in phase one, nutrition still needs to be your focus. At this point, you are really trying to make your healthy nutrition choices automatic.

That means continuing to focus the majority of your meals on proteins, healthy fats, and veggies.

2. Bump the intensity on your bodyweight interval training. Remember, you should always be progressing forward. This means you should be making your workouts harder as you get to this phase.

This includes adding in harder exercises, longer intervals with shorter rest periods, doing more reps on each exercise than before, etc.

They key is continuing to get better and better so your body can continue to get stronger and burn more fat.

3. Supplements.

Still not necessary, however, you can start incorporating some a few if you want. A good start would be to add in a whey protein supplement to your post workout meal.

The reason supplements should still stay out of this phase is because you want to make sure your nutrition is honed in. That’s still the most important part.

Phase Three: 15-20% Body Fat

This can be one of the most frustrating spots to be in. The problem is that you are right on the cuff of getting to the next level, yet so many times people go about it in the completely wrong way. That all changes today.

1. Start “cycling” your foods for faster fat loss.

The principles on what you will eat are the same as above, as they will be at all phases. The reason is that your body thrives on protein, healthy fats, and veggies.

Strength: This means you must focus on big compound movements that hit the entire body. Exercises including:

squats

deadlifts

presses (pushups, bench press, overhead press, …)

pulling exercises (pull-ups, bent over rows, single arm row, …)

Speed: In order to get your fastest fat burning results ever, you MUST incorporate some kind of sprinting. Preferably, outdoor straight up full speed sprints on a track or hill.

Sprints are the most powerful fat burning workout on the planet and they must be incorporated 2-4 times per week in order to get the best possible results.

Start with 6 full speed sprints at 30-60 yards each and then progress to longer sprints as the weeks go on.

3. Supplements should be used in this phase.

Supplements can be a great tool when you are using the right ones. At this point, they should add huge benefit to your fat burning as you continue to focus on eating the right foods and doing the proper workouts.

This is where your abs start to become visible for most people. In certain lighting you can start to see the outline of your abs and let me just say that is a very exciting milestone. So let’s keep pushing forward so those abs can shine in any light.

1. Macros MUST be cycled.If you are not cycling your macronutrients, you are going to have a very hard time dropping below 10% body fat. Your “cycle game” must be on point in order to see your abs.

The best part about this phase is that it can take as little as 4-weeks for your abs to start showing through if you cycle properly.

So what do I mean? I mean that you need to cycle low carb days and high carb days. For example, a sample week would look like this:

This is where things get really fun. At this point, your abs are visible and now it’s time to take them to the next level. As always, nutrition is your number one focus as this is what allows your body to continue to see great results.

The nutrition concepts stay the same at this phase as they did on the previous. Yet, each person is different so this is where a little testing comes in.

1. Test your bodies response to nutrition cycles.

What do I mean by this? Well, you still have to make sure you are carb cycling during this phase, however, what you need to know is that your body is going to respond differently than my body.

For example, my best results come when I follow a 3 low-1 high, 2 low-1 high carb cycle approach. Others may see better results doing a 2 low-1 high, 1 low-1 high approach.

It really just depends on the person, your age, metabolism, body type, etc.

So that is what I mean when I say you need to TEST your own bodies response. Test out different amounts of carbohydrates, proteins, and fats to see what your body responds to best.

Once you find that sweet spot, your fat burning will become effortless allowing you to lose up to .5-2% body fat per month even with your body fat already being low.

2. Progress. Get “beast-mode” status.Like your nutrition, your workouts also have to get taken to a whole new level. Like before, your goal is to continue progressing by getting stronger, faster, and better with each workout.

Set goals and break them, then go and set some more and break those. You must be focused on working out at least 5 days per week here and making sure you are sprinting at least 3 of those days after weight training sessions. A sample plan would be:

Comments

Essential body fat for women is 13-15%. Unless you are a physique model, you should NEVER drop below that as a woman. I recommend staying between 14-20% as this will give you that athletic build! Training would stay very much the same as what was outline. Focus on athletic movements like discussed!

Thanks Dennis! Always love your posts! They are very informative and helpful. My husband and I looove your workouts! They are some of our favorites. Thanks also for the final tip to women. It’s helpful to know our healthy body fat range.

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ABOUT

Hey, I'm Dennis Heenan, the guy behind this website. The Superhuman Life is centered around ways to Be Extraordinary through simple tips, tricks, and Lifehacks. I'm a "tester" by nature and love trying new things so that I can help others. Feel free to email me anytime!